Volleyballexercises for technique attack / smash / spike / hitting
Starting Formation
- Use 2 to 3 courts.
- Player 1 and Player 2 stand on the box with the ball.
- Player A is in the blocking front formation.
- The libero is in zone 5.
- The setter is ready.
- Player 1 holds the ball high.
- Player A performs a block movement and places hands over the net.
- Player A moves out for the defence of Player 2.
- The setter performs a block jump for Player 2.
- The setter passes to Player A.
- Player A executes an attack.
- Focus on attack build-up from defence.
- Ensure quick movements and good footwork.
Setup
- Groups of 3 people of approximately equal height.
- One ball per group of three.
- Two blockers facing each other at the net.
- Setter next to one of the blockers.
- The server pays attention to the correct steps: Short, Long, Join, Arms engaged during jump.
- The attacker requests a higher or lower ball for correct timing.
- The defender determines the start of the exercise.
- Defender counts down: 3-2-1-block.
- Try to make the hands touch each other above the net.
- Defender: Shuffle backwards to approximately 5-6 metre position with speed.
- Attacker: Quickly to the 3 metre line ready for attack.
- Throw: Almost vertically upwards on the indication of the attacker's height.
- Attacker: Straightforward gentle hit.
- Defender: Pass upwards and catch.
- Server moves to the other side of the net, same principle but mirrored.
- 5 attacks per person, thus 10 throws.
- Switch roles among each other, 3 times in total, everyone is the server once.
Defensive Exercises
- Libero and outside hitters practice defence.
- Movement: roll + pass with a forward jump.
- Pass with a sideways jump to the left.
- Pass with a touch to the right.
- Middle blockers practice the attack together with the setter.
- Use two mats on the sides for turning away.
- Create angles for the attack.
- Execution: 1 court is used for the exercise.
Hand Clapping on the Ball
- Rotate the hand and clap the ball 25 times.
- Overhead: Keep the wrist up, clap 25 times.
- Underhand: Keep the wrist up, clap 25 times.
- Keep it up as many times as possible.
- Quickly bounce it 25 times.
- Practice the arm swing without the ball, 25 times.
- Hit the ball held by a person, 25 times.
- Throw and catch with a tennis ball, 25 times.
- Hit the volleyball against the wall, 25 times.
- Stand in an elevated position, place a mat to land on.
- Stand ready and jump without movement, 25 times.
- Open to the setter and hit from the elevated position at the net, 25 times.
- Everyone retrieves their own ball.
- Approach with one step dry to the net, start on one leg, 25 times.
- Game in two teams: one team approaches from one step and hits the ball, the other tries to hit the ball.
- In pairs, toss with your hitting arm, gently hit to each other.
- High-Medium-Low, Low-Medium-Right variations.
- Toss the ball, approach, and hit over the net at position 4, run after the ball.
Execution
- Practice the attack approach at the net using marking mats on the ground.
- Each child holds a bean bag or tennis ball in their hand.
- Pass the bean bag or tennis ball in the air to the other hand.
- Throw the bean bag over the net and let it fall down.
- Reach up well with both hands and jump with your arms.
Execution
- Warm-up on both sides of the net.
- Expand with defence and individual blocking.
Objective
- Put pressure on the opponent with service and attack.
- Handle easy balls and quickly set up an attack.
- The coach throws the ball to the team of six players.
- The team of six builds an attack and must score from the rally pass.
- The team of four tries to prevent this by blocking and defending.
- Teams switch when the team of six scores 5 points.
- Each score by the team of six: 1 point.
- Each ball defended or blocked by the team of four: 1 point deduction.
- Each incorrect rally pass: 2 points deduction.
- Take responsibility.
- Get under the ball and play precisely.
- Make the pass, then move for the attack.
- Recognise and seize opportunities.
Execution
- Defender 1 starts behind the baseline.
- The coach plays a high ball into the court.
- Defender 1 moves in and plays an overhead pass to the setter.
- The setter sets the ball backwards to position 4.
- The attacker hits straight and retrieves the ball.
- Defender 1 becomes the attacker and defender 2 takes the defensive position.
- With blocking.
- With middle attackers.
- With outside attackers.
Execution
- The setter is ready with a ball cart.
- The setter is instructed to set the ball for themselves up to a maximum of 5 times.
- The attackers do not know how many times this will happen and can only start their approach after the set-up.
- The attackers must approach more aggressively and build more speed and height with a good braking step.
- If this goes well, the trainer can place the setter closer to the attackers to shorten the distance of the set-up.
Execution
- Player 4 delivers a set-up to player 1.
- Player 1 attacks player 2.
- Player 2 defends towards player 3.
- Player 3 delivers a set-up to player 2.
- Player 2 attacks player 1.
- Player 1 defends towards player 4.
- The process repeats.
- After players 3 and 4 have each delivered 5 set-ups, the players switch positions.
- The challenge is to switch while keeping the ball in play.
Execution
- Three servers stand on one side of the net.
- On the other side, there are two lines with the remaining players.
- One player from each line enters the court, so there are a total of two players on the court.
- The servers take turns serving.
- The two players on the court pass the ball to the other player.
- That player sets the ball, after which the third ball goes over the net.
Approach for Attack
- Right-handed players: left, right, left
- Left-handed players: right, left, right
- Divide players by height on one side of the net.
- Lower the net for the exercise.
- A player throws the ball to the coach.
- The coach holds the ball up.
- Players hit the ball from the coach's hand.
- Stay on your own side of the net.
- Focus on the approach, not on a perfect ball.
- Jump with your arms!
- Hit with your core!